The Hammer Toss, Superman Variations, and Sumo Squat and Crunch Weight Loss Exercise

The Hammer Toss, Superman Variations, and Sumo Squat and Crunch Weight Loss Exercise

Article by Sean Jordan







When it comes to inspiring body shapes, body builders, athletes, and individuals with an active lifestyle probably rank pretty high. Their toned legs, complimenting arms and muscles, perky buttocks, and rock hard abs makes obese people wish they could pull off gravity defying leaps. That is the reason why an individual who unfortunately weighs on the heavy side must at least follow a few weight loss exercises to get in on the sculpting action. Keep in mind, the very key to getting in shape faster is to add resistance as your workout progresses.

If you don’t know the different exercises that will surely supercharge results, here are some workouts you can perform. These routines are so simple to execute. For starters, what you need is to perform 1 set of each move, resting for up to a minute in between sets. You can repeat each series once or twice, depending on your preference.

1. Hammer Toss – This type of exercise targets the entire core. With proper form, resistance, and the right fitness equipment, this exercise will help tone you up. To start off, you need a 5-pound medicine ball and commence the routine by standing with your feet shoulder width apart. As you hold the medicine ball with both hands, slightly bend your knees and position the ball right in front of your chest. Next, lower your hips with the ball touching the outside of your left foot. Stand up as quick as you can and bring the ball across your chest and toss it either to a fitness buddy or against the wall. In return, if you happen to have a partner, let them toss it back to you. This weight loss exercise should be repeated 10 times, and then to the other side.

2. Superman Variations – This exercise will help you correct problem areas most specifically in your lower and upper back. What you need to do is lie flat on your stomach with your arms extended in front of you. This routine is similar to a superman flying position with your legs hip-width and torso shoulder-width apart. Once you already established and made yourself comfortable in that position, lift your head off the floor and look straight ahead. Next, gently raise your legs and try to hold that position for the at least 30 seconds. The variations should be as follows: Lift your right arm and left leg. After 15 to 30 counts, slowly switch sides and this time lift your left arm and right leg all at the same time.

3. Sumo Squat and Crunch – This is a type of weight loss exercise that works almost the entire body. You need an 8 pound ball to be able to provide resistance as you perform the routine. For starters, stand with your legs wider than shoulder-width apart. Squat while holding the ball in front of you or until your thighs are parallel to the ground. Slowly stand up with your left leg and lift your right leg out or until your right knee is far up to your shoulders and past your hip. As you do so, circle the ball clockwise so that it stops just above your right shoulder while you crunch your upper body to the right. Do 15 reps and then switch sides. Just remember not to increase the weight of the ball until you’ve mastered the steps and then add resistance as needed.



About the Author

Sean writes articles and reviews for a number of subjects including weight loss and dieting. His most recent product reviews on what you need to know about choosing a hot towel cabinet and a stainless range hood for your home.

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